Posts Tagged ‘weight gain’

One of the questions I get a lot from athletes of all levels (usually males) is what do I need to do to gain weight?

The solution I have found is groundbreaking.

EAT MORE!

It’s quite simple: you gain weight by consuming more calories than you burn. That is why our nation is overweight. No exercise + terrible eating habits = fat gain. I gained 3 lbs on Thanksgiving because I literally sat around and ate all day until I was uncomfortable. If you are an athlete and have trouble gaining weight or keeping weight on, you are more than likely consuming less calories than you burn every day. For me personally, I need around 3200-3500 calories on my lifting days. Michael Phelps was said to eat 10,000 calories a day while he trained. This is slightly higher than the recommended 2000 calories for the general public.

It is important to follow the guidelines I laid out for you in the Nutrition section, along with eating foods with high nutritional value as opposed to just piling on the fast food. Not all calories are created equal, and the calories from healthier foods will provide more nutrients to your body than something like Romen Noodle.

Nate Green did an insane 34 day weight manipulation on himself. While I would never recommend an athlete, or anyone else, doing this to themselves, take a look at his diet over the first 28 days he was trying to gain weight.

BREAKFAST

2 frozen bananas, blended until creamy

Small amount of almond milk

3 scoops of casein protein

2 squares of dark chocolate

4 pieces of whole grain bread

2 tbsp almond butter

2 tbsp jam

SUPER SHAKE

8 oz unsweetened almond milk

4 tbsp heavy whipping cream

2 scoops protein powder

handful of frozen raspberries

handful of frozen blueberries

LUNCH

1.5 pounds of lean meat

3 cups of vegetables

1/2 cup sauerkraut

2 large sweet potatoes

1 tbsp Udo’s oil

DINNER

1 pound lean meat

3 cups of vegetables

1/2 cup sauerkraut

2 pieces of fruit

1 tbsp fish oil

That is a TON of food. I’m not suggesting you follow this exact diet or any others, I just think it is helpful to see what I mean when I say eat more. This is definitely more.

If you want to look like our friend at the top, eat like him. If you want to put on some weight, get out your stretchy pants and go to work.